Wes - My Training & Diet Journal

[wes]

September 18, 2023

Quads,Hamstrings,Calves:
Leg Press - 3 X 20,15,12
Leg Extensions - 3 X 20,15,15
Adductor Machine - 3 X 25,20,20
Abductor Machine - 3 X 25,20,15

Seated Leg Curls - 3 X 25,20,15

Rotary Calf Machine - 3 X AMRAP

Pretty shitty day,first one I`ve had in a while.

Light weights felt heavy,no oomph at all....just felt tired so I cut out a lot of sets and went light just to get a pump.

[IroNat]

September 18, 2023

Quads,Hamstrings,Calves:
Leg Press - 3 X 20,15,12
Leg Extensions - 3 X 20,15,15
Adductor Machine - 3 X 25,20,20
Abductor Machine - 3 X 25,20,15

Seated Leg Curls - 3 X 25,20,15

Rotary Calf Machine - 3 X AMRAP

Pretty shitty day,first one I`ve had in a while.

Light weights felt heavy,no oomph at all....just felt tired so I cut out a lot of sets and went light just to get a pump.

Smart, Bro-Wes.

[wes]

Smart, Bro-Wes.

Yeah Nat,for some reason I`m draggin` my wagon this week buddy! 

[wes]

September 19, 2023

Chest + Back:
Seated Bench Press - 4 X 15,12,12,12
Hoist Pec-Deck Machine - 4 X 15,12,10,10

Lat Pulldowns - 4 X 15,12,10,12
Seated Rowing Machine - 4 X 15,12,12,12

Doing a backoff,de-load,"active rest", type of week.....listening to my bodys feedback and it`s telling me to cool it a bit.

Good pump,light weights,but hardly any rest.

[wes]

September 20,2023

REST DAY

[wes]

September 21, 2023

Shoulders + Neck:
DB Laterals Behind Back - 4 X 30,15,15,25
Wide-Grip Upright Rows - 3 X 15 (to nipple height)
Bent-Over Barbell Reverse Raise - 3 X 12-15

Face-Pulls - 3 X 12-15

Super-Set
{Seated Machine Press -  1 X 15
{Alternate DB Front Raise - 1 X 30

Lying Plate Neck Raises - 4 X AMRAP

Continuing my "de-load" week.........light and fast,just looking for a pump.....I can tell that it`s doing me good.

[wes]

September 22, 2023

Triceps,Biceps,Forearms:
Lying DB Extensions - 4 X 15,12,12,10
Seated French Press - 3 X 12
Pressdowns - 2 X 20,30

Seated Supinated DB Curls - 4 X 15,12,10,10
Preacher Curls - 3 X 12,10,10 (E-Z Curl bar)
Hoist Seated Biceps Machine - 1 Triple Drop-Set

Super-Set:
{Wrist Curls - 3 X AMRAP
{DB Reverse Wrist Curls - 3 X AMRAP

^^^^My last day of de-load week.....great pump......feeling re-energized.

[wes]

Rested and ate good on the weekend.

[wes]

September 25, 2023

Quads,Hamstrings,Calves:
Sissy Squats on Smith Machine - 4 X 12,12,10 (these are brutal....great quad stretch)

Leg Press -  4 X 12 (constant weight,short rests)
Leg Extensions - 4 X 20,12,12,20
Adductor Machine - 4 X 20,12,12,12

Seated Leg Curls - 3 X 20,12,12
Dumbell RDL - 3 X 12

Leg Press Csalf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP

Good one....can barely walk !!   

[wes]

September 26, 2023

Chest & Back:
DB Inclines - 4 X 12,8,8,8,
Dips - 3 X 12
DB Flyes - 15,12,12
Seated Bench Press Machine - 2 X 12,10

Lat Pulldowns - 4 X 15,10,8,12
One-Arm Smith Machine Rows - 3 X 12,10,8

DB Pullovers - 3 X 12,12,15
Straight-Arm Pulldowns - 2 X 20,12

Great workout!!

[wes]

September 27,2023

REST DAY

[wes]

September 28, 2023

Shoulders,Hamstrings,Neck,Abs:
DB Laterals 4 Triple Drop-Sets (brutally fucking agonizing)
Wide Upright Rows - 3 X 12-15 (to nipple height or so)
Face Down on Incline Rear Delt Raises - 3 X 20,15,15
Face-Pulls - 3 X 20,12,12
Super-Set:
{Seated Press Machine - 1 X AMRAP
{Single DB Front Raise - 1 X AMRAP (did this with 1 DB interlocking my fingers)

Lying Plate Neck Raises - 4 X AMRAP

Roman-Chair Situps - 3 X failure
Rope Cable Crunches - 2 X failure
Hoist Ab Machine - 2 X failure
Crunches - 1 X failure

Another great session......very intense! 

[wes]

September 29, 2023

Biceps,Triceps,Forearms,Calves:

Super-Set # 1:
{Barbell Curls - 5 X 12,10,8,12,12 (Straight Olympic bar)
{Seated French Press - 5 X 15,12,8,15,12 (E-Z Kurl Bar)

Super-Set # 2:
{Hoist Seated Curl Machine - 4 X 12,8,10,15
{Pressdowns - 4 X 15,12,10,30

Hoist Triceps Dip Machine - 1 X 25

Super-Set :
{Reverse Preacher Curls - 4 X 12
{Barbell Wrist Curls - 4 X AMRAP

Smith Machine Calf Raises - 5 X AMRAP

Another really goood week of training.....arms are getting thicker with crazy vascularity!!

I hadn`t done Reverse Preachers in years....insane Brachioradialis and extensor pump!! 

[AbrahamG]

September 25, 2023

Quads,Hamstrings,Calves:
Sissy Squats on Smith Machine - 4 X 12,12,10 (these are brutal....great quad stretch)

Leg Press -  4 X 12 (constant weight,short rests)
Leg Extensions - 4 X 20,12,12,20
Adductor Machine - 4 X 20,12,12,12

Seated Leg Curls - 3 X 20,12,12
Dumbell RDL - 3 X 12

Leg Press Csalf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP

Good one....can barely walk !!   

I've never seen those sissy squats done on a smith.  Does it cause any bruising or pain on calves or whatever part of the leg is against the bar?

[wes]

I've never seen those sissy squats done on a smith.  Does it cause any bruising or pain on calves or whatever part of the leg is against the bar?

Not at all bro.....they`re awesome,but hard at first ......you just need to find your own groove.

[wes]

Rested and ate good on the weekend as usual.

[wes]

October 02, 2023

Quads,Hamstrings,Calves:
Leg Extensions - 4 X 20,15,12,15
Smith Machine Sissy Squats - 4 X 12
Leg Press - 4 X 12
Adductor Machine - 4 X 20,12,12,20

Seated Leg Curls - 5 X 20,12,12,12,12,20

One-Legged Calf Raises - 3 X failure
Rotary Calf Machine - 3 X failure
Leg Press Calf Extensions - 3 X failure

Great workout......insane pump and burn !!

[wes]

October 03, 2023

Chest & Back:
Smith Incline Press - 5 X 10,5,5,8,12
Hoist Seated Bench Press - 3 X 10,8,15
DB Flyes - 3 X 15,12,12

Rack Deadlifts - 4 X 10,8,5,8 (first time in years)
Landmine One-Arm Rows - 4 X 10,8,8,10 (first time trying....liked `em)
Lat Pulldowns - 3 X 12,10,15
Straight-Arm Pulldowns - 3 X 12,12,15

Training is going great lately...knock on wood!!

[wes]

October 04, 2023:

REST DAY

[wes]

October 05, 2023

Shoulders,Neck,Abs:
DB Laterals - 4 Triple Drop-Sets (10 reps each on each of the 3 sets of dumbells...brutally insane pain)
Laterals Behind Back - 3 X 12
Face Down on Incline Reverse Laterals - 2 X 12-15
Bent-Over Laterals - 2 X 12
Face Pulls - 2 X 25 (rest pause,until 25 was reached.....brutal)
Super-Set:
{Hoist Seated Press - 1 X failure (I did these facing the backrest....much better feel)
{Alternate DB Front Raise - 1 X failure

Lying Plate Neck Raise - 5 X 30 (no weight,then 4 X 12-15 with weight)

Super-Set:
{Crunches - 2 X failure
{Roman-Chair Situps - 2 X failure (extreme stretch of abdominal wall..OUCH !)

Hoist Ab Crunch Machine - 2 X failure

Good one!

34 total sets done in 45 minutes..............INT ENSITY AT ITS FINEST !

[wes]

October 06, 2023

Biceps,Triceps,Forearms:
Wide Grip Barbell Curls - 5 X 15,12,10,8,12 (straight Olympic bar)
Preacher Curls - 4 X 12,10,10,12 (EZ-Kurl Bar)
Hoist Seated Curl Machine - 1 X failure

Skullcrushers - 5 X 15,12,8,12,12
Bent-Forward Cable Extensions - 5 X 25, 15,12,8,15 (V-Handle,hate the rope)
Pressdowns - 1 X 30

Super-Set:
{Barbell Wrist Curls - 30,15,12,12 (straight Olympic bar)
{Reverse Preacher Curls - 4 X 15,12,12,10 (EZ-Kurl Bar)

Great workout....another great week of training goes into the book.

[wes]

Weekend off as usual......and I need it ! 

[IroNat]

Weekend off as usual......and I need it ! 

[wes]

Thanks Nat......enjoy the rest of your weekend also my friend.

[wes]

October 09, 2023

Quads,Hamstrings,Calves,Abs:
Leg Press- 5 X 20,15,12,12,12
Leg Extensions - 5 X  20,15,12,12,20 (rest pause in effect)
Adductor Machine - 5 X 30,15,12,12,20

Seated Leg Curls - 5 X 20,12,12,12,15 (rest pause)

Leg Press Calf Raises- 4 X failure
Rotary Calf Machine -  4 X failure

Hoist Ab Crunch Machine - 3 X failure

Great workout...,my legs feel like JELLO.......can barely walk!!